Golden Milk Two Ways

A lot of people I know take turmeric root, a traditional culinary spice, in a capsule as a supplement. The medicinal properties of turmeric's component called curcumin (or curcuminoids) are well documented. Tumeric is anti-inflammatory, antioxidant, pain relieving, anti-coagulant, anti-depressant, and reportedly reverses specific disease. I heard there are over 6000 clinical studies about turmeric's healing properties

I like to get my daily dose of turmeric in the form of an age-old drink called Golden Milk. There are many online recipes for this mixture of turmeric, ginger root, black pepper, cinnamon, coconut, honey and sometimes other ingredients. There are also turmeric teas, and I bought two delicious blends called "Turmeric Spice" and "Turmeric Truffle" on a recent visit to a fabulous tea shop in Blue Ridge Georgia called Tupelo Tea. I've read that drinking Golden Milk before bed is most beneficial, but I honestly like it any time of day.

BEWARE - the turmeric stains yellow, so don't cut the root or measure the powder on a porous surface or get it on your clothing. Golden milk can also turn a white ceramic mug yellow, but a bit of elbow grease cleans it off.

Below are my two favorite variations for making Golden Milk. The Golden Milk Latte is pictured in the above photo on the right and the Golden Milk drink made from the paste is pictured on the left.

I grow turmeric and ginger root and make this frappe-like drink in my Vitamix from the fresh or dried roots I've harvested. Some grocery stores are now selling turmeric root, so you don't need to grow your own. Feel free to vary the quantities to your taste, but don't leave out the pepper - it increases the body's absorption of the tumeric enormously.

Recipe type: Drink
Cuisine: Gluten Free, dairy free, vegetarian, medicinal
Makes: 2-3 servings
NOTE: Ingredients in red type are detailed on the "Ingredients" page of this blog

Fresh tumeric root (equal to about 2 t if chopped)
Fresh ginger root (equal to about 1 T if chopped)
1 T coconut oil
1-2 T honey
1 t ground cinnamon
1/4 t pepper
2 c milk (I use almond milk, but you can use dairy or coconut or other nut milks)

Combine in a Vitamix and process until the roots are finely chopped and the mixture is smooth. If you want it hot, process until it heats up, about 4 minutes. I like it hot or cold. Also, I use the lesser amount of honey and add some of my homemade stevia extract for a bit more sweetness.


I make a batch of this paste and leave it in the refrigerator, making it easy to mix up some Golden Milk anytime.

Recipe type: Drink
Cuisine: Gluten Free, dairy free, vegetarian, medicinal
Makes: 1-1/2 c
NOTE: Ingredients in red type are detailed on the "Ingredients" page of this blog

1/2 c ground turmeric
1 T ground cinnamon
1 T ginger root powder
1-1/2 t black pepper
1/2 c coconut oil
1-3/4 c water
1/3 c honey 

Mix everything but the honey in a saucepan, whisking. Heat to just starting to boil. BEWARE - the turmeric stains yellow, so don't let it bubble and splash your clothing (it wipes off the stove surface). Continue to whisk over a low boil for 10 minutes. The mixture will get thick. This cooking process helps make the turmeric less bitter.

Cool the mixture. Add the honey and stir to fully incorporate it. Pour into a glass jar, cover and refrigerate. Keeps for several weeks.

Determine how strong you like your Golden Milk by trying 1 to 2 tsp of the paste per 8-10 oz cup. To dissolve the paste I put it in my mug or pitcher and add just enough very hot water to cover it. Stir well, then fill the mug with milk (I use almond milk; dairy, coconut or nut milk are fine, and can be warmed if desired). 

Some people like to pour the mixed golden milk through a fine sieve, but I don't mind having a little sediment at the bottom of my cup so I skip this step when making one cup. If I make a pitcher of Golden Milk, I use my lovely English tea strainer as I pour into my mug. I like a bit sweeter taste, so I often add some of my homemade stevia extract, but more honey would be fine also.


Watch for my upcoming post on using the fabulous spices of golden milk to make cookies!